- Main GoalBuild Muscle
- Workout TypeSplit
- Training LevelIntermediate
- Program Duration10 weeks
- Days Per Week5
- Time Per Workout45-60 minutes
- Equipment RequiredBarbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines
- Target Gender Male & Female
- Recommended Supps
- Workout PDF Download Workout
Traditional body part splits have been around for a long time.
And there’s a lot of reasons why.
- They clearly work in promoting muscle growth.
- They’ve been promoted by some of the industry’s top athletes.
- Who doesn’t like a good pump?
But probably the biggest reason of them all – they fit in nicely with the work week schedule.
With all the hoopla about making sure to hit each body part twice a week, we’ve been committed in bringing you guys workout routines that fit that mold.
But today, we’re going back to our roots on this one and providing you with a solid bro(ette)-split you can do during the week.
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The M-F Workout Routine
The following workout is meant to be performed Monday through Friday.
Each day you will work a different body part. The goal of each workout is to achieve a pump. Get in, stimulate the muscle, get out, and recover.
Rest periods in between exercises should be limited to 60-90 seconds, and rest in between sets should be limited to 30-45 seconds.
Follow the program as written for 10 weeks, moving up in weight when possible.
Monday: Back Workout
|2. Lat Pull Down||4||8-12|
|3. Dumbbell Row||4||8-12|
|4. Hammer Strength Machine Row||4||10|
|5. One Arm Cable Row||3||12|
|6. Straight Arm Cable Pull Down||2||15|
Tuesday: Chest & Abs Workout
|1. Incline Bench Press||4||6|
|2. Decline Bench Press||4||8-12|
|3. Machine Bench Press||3||6-12|
|4. Machine Fly||3||12-15|
|5. Push Ups||3||Failure|
|6. Machine Crunch||3||15|
|7. Hanging Leg Raise||3||12-15|
Wednesday: Legs Workout
|1. Barbell Back Squat||5||6|
|2. Romanian Deadlift||4||8-12|
|3. Leg Press||3||10-15|
|4. Leg Curl||3||12-15|
|5. Walking Lunge||3||15 Each|
|6. Smith Machine Calf Raise||4||20|
Thursday: Shoulders & Abs Workout
|1. Military Press||4||6|
|2. Lateral Raise||4||8-12|
|3. Reverse Machine Fly||4||8-12|
|4. Machine Shoulder Press||3||6-10|
|5. Barbell Shrugs||4||15|
|6. Decline Sit Up||3||15|
|7. Barbell Roll Out||3||12|
Friday: Arms Workout
|1. EZ Bar Curl||4||8-12|
|2. EZ Bar Skullcrusher||4||8-12|
|3. Spider Curl||4||8-12|
|4. Tricep Dip||4||8-12|
|5. Cable Hammer Curl||4||8-12|
|6. Cable Overhead Tricep Extension||4||8-12|
M-F Workout Routine Summary
The workout above is perfect for anyone who enjoys chasing pumps, doesn’t mind not hitting each muscle group twice a week, and enjoys a more traditional, old-school bodybuilding split.
Feel free to substitute any of the exercises listed for a preferred exercise. So long as the lifts target the same muscle group and in a similar fashion, there’s no problems with substituting for a different variation.
Cardio can be added to this program either immediately after the weight training session, at a different time of day, on rest days, or a combination of the three. The type of cardio, duration, and intensity will depend on your ability to recover and preferences.
This program can be used as either a cutting program or a bulking program depending on your nutrition while using it.
If you have any other questions regarding the M-F workout routine, please feel free to leave them in the comments section below.